Summer is here, which means school is out! During the summer, many student-athletes get relaxed with their schedule and habits. They sleep in, go to bed later, may skip meals like breakfast, and make food choices that don’t align with their athletic goals.
But summer isn’t the time to ease up on nutrition — it’s the time to dial in your habits so you’re ahead of the game when school starts back up in the fall. Here are 3 summer nutrition tips for student-athletes to build positive habits and perform at their best.
1. Power Up With Breakfast
You’ve probably heard “breakfast is the most important meal of the day,” and for student-athletes, it’s true. A balanced, protein-rich breakfast sets you up for success by providing:
- Energy to start your day
- Protein to keep you full until your next meal or snack
- Nutrients to fuel training and support recovery
Aim for: carbs + 20-30 grams of protein + produce, eaten within 30-60 minutes of waking up. Don’t forget to hydrate with water or milk.
“But I don’t have time in the mornings!” We hear this constantly from busy student-athletes. The fix: prep breakfast the night before, or batch-cook for the whole week and freeze it. Easy make-ahead options include freezer breakfast burritos, Greek yogurt parfaits, and egg muffins.
Need more ideas? Check out my guide to the best make-ahead breakfasts for student-athletes.
2. Build a Performance Plate That Supports Your Goals
Once school lets out, student-athletes are getting meals from home, restaurants, and the road — travel ball and summer vacations mean more meals happen away from the kitchen. This is exactly when it’s easiest to get relaxed about what’s on your plate.
Whether you’re eating at home or ordering out, your meals should include:
- 25-40 grams of lean protein
- Colorful produce
- Carbohydrates (portioned based on your specific goals — fat loss vs. muscle gain look different)
Not sure what that should actually look like on your plate? See Wendi’s breakdown of a student-athlete’s plate for fat loss vs. muscle gain.
Traveling or eating out often this summer? This is exactly what our Meal and Snack Guide was built for — done-for-you meals, snacks, and portion guidance so you’re never guessing what to order or pack. Grab the Meal and Snack Guide here →
For more on navigating meals away from home, check out our guides on healthy eating out for student-athletes and fast food tips for athletes.
3. Build Positive Hydration and Sleep Habits
Hydration: Summer heat makes hydration more important than ever. Staying hydrated helps maintain energy levels, supports muscle function, and aids recovery. Student-athletes should aim for 90-120 oz of water per day, plus electrolytes on heavy training days or days spent outdoors in the sun.
Get more strategies in our athlete hydration guide.
Sleep: Hydration isn’t the only habit that affects performance — sleep matters just as much. Summer makes it easy to fall into late nights and inconsistent sleep schedules, but consistent sleep is essential for recovery. Aim for 9-11 hours per night so your body can fully recover and prepare for the next day’s training.
Learn more about how inadequate sleep affects a student-athlete’s performance.
Don’t Let Summer Derail Your Progress
In Episode 16 of the Wendi Irlbeck Show: Fueling the Elite Student-Athlete, I break down a simple day of eating that helps athletes increase protein intake without overcomplicating nutrition. I cover easy meals, high-protein snacks, hydration, and practical strategies for muscle gain and recovery. . Stay committed to your nutrition and training this summer, and you’ll hit the ground running when the new school year begins. Stay strong, stay healthy, and enjoy your summer. Want to know where you currently stand? Use our free Athlete Scorecard to see how you score and where to improve.
In Good Health, Faith, and Fitness
Wendi Irlbeck, MS, RDN, LD, CISSN
Wendi Irlbeck is a registered dietitian nutritionist and performance coach who specializes in evidence-based sports nutrition for high school and collegiate athletes. She designs strategic fueling systems that support performance optimization, recovery, and injury risk reduction, while minimizing health risks associated with under-fueling, overtraining, and misinformation. Wendi partners with parents, coaches, athletic trainers, athletic directors, educators, and sports performance staff to deliver practical nutrition education and sustainable, performance-driven lifestyle plans. Her team provides virtual services nationwide, including sports nutrition presentations, 1:1 and group coaching, and structured athlete development programs for families and active adults.
Work With Wendi
→ Get the Meal and Snack Guide The exact meals and snacks our athletes use to fuel performance — no guesswork, no stress. Get the guide here
→ Join the Elite 12-Week Athlete Membership Inside the Athlete Membership, you get the exact tools we use with high school and collegiate athletes:
- Sport-specific fueling plans
- Meal and snack guides
- Grocery lists + meal prep strategies
- Performance nutrition education
- Proven systems used with real athletes
→ Book a 1:1 Nutrition Consultation Strategic guidance for athletes, parents, and active adults seeking clarity and results. Schedule your consult here
→ Team Talks, Workshops, Clinics & Partnerships Professional sports nutrition education for teams, clubs, schools, and organizations. Inquire about speaking and partnerships
→ Questions or Other Inquiries Get in touch with Wendi
Under-fueling without realizing it